A gluten-free diet excludes foods that contain gluten, a protein found in wheat, barley, and rye. This meal plan provides a balanced approach to eating gluten-free while ensuring you receive all necessary nutrients. Below is a detailed one-week gluten-free diet plan.
Day 1: Monday
- Breakfast: Tomato & Avocado Toast
- 1 slice gluten-free toast topped with sliced tomato, avocado, and cheese.
- Lunch: Lentil and Vegetable Soup
- 1 cup lentils with mixed vegetables (carrot, pumpkin, celery) and vegetable stock. Serve with gluten-free bread.
- Dinner: Pork Stir-Fry
- 100g lean pork stir-fried with 2 cups mixed vegetables; serve with brown rice.
- Snack/Dessert: Frozen Yogurt with Seasonal Fruits.
Day 2: Tuesday
- Breakfast: Omelet with Veggies
- Eggs mixed with spinach, bell peppers, and onions.
- Lunch: Quinoa Salad
- Quinoa with sliced tomatoes, cucumber, spinach, and avocado.
- Dinner: Shrimp Skewers
- Grilled shrimp served with a garden salad dressed in olive oil.
Day 3: Wednesday
- Breakfast: Gluten-Free Muesli
- ½ cup gluten-free muesli topped with yogurt and fresh fruits (nectarines or plums).
- Lunch: Mushroom and Tomato Omelette
- Served with toasted gluten-free bread.
- Dinner: Baked Salmon
- Baked salmon fillet served with quinoa and steamed vegetables.
Day 4: Thursday
- Breakfast: Gluten-Free Toast with Avocado and Egg
- Toast topped with smashed avocado and a poached egg.
- Lunch: Burrito Bowl
- Black beans, rice, guacamole, and sautéed vegetables.
- Dinner: Garlic Butter Shrimp
- Served with a side salad.
Day 5: Friday
- Breakfast: Quinoa Porridge
- Made from quinoa flakes topped with nuts and berries.
- Lunch: Baked Beans on Gluten-Free Toast
- Topped with steamed spinach and grilled tomatoes.
- Dinner: Lentil & Fetta Rice Salad
- Cooked lentils mixed with feta cheese, brown rice, and rocket leaves.
Day 6: Saturday
- Breakfast: Mushroom and Zucchini Frittata
- Lunch: Stuffed Bell Peppers
- Ground beef mixed with brown rice and tomatoes.
- Dinner: Roasted Chicken
- Served with a quinoa salad featuring assorted vegetables.
Day 7: Sunday
- Breakfast: Gluten-Free Pancakes
- Made from almond flour or other gluten-free flour options.
- Lunch: Healthy Boiled Egg Salad
- Served on toasted gluten-free bread.
- Dinner: Beef & Black Bean Stir-Fry
- With cooked rice noodles and a variety of vegetables.
Snacks Throughout the Week:
- Rice crackers with cheese.
- Fresh fruits (like bananas or berries).
- Greek yogurt.
This meal plan is designed to be flexible; feel free to swap meals based on your preferences. Always ensure that any packaged foods are certified gluten-free to avoid cross-contamination. Enjoy your week of healthy eating!
